Bloated? Putting on Weight in you Midrift? It might it be your lymph!

Kat H Author

Bloating, abdominal weight gain and other digestive health issues might be caused by your lymphatic system. Here are 7 ways to support your lymph

Recently I was contacted by a new client who suffered from bloating. She asked whether I could help her improve her lymphatic drainage to improve her bloating. I was delighted that she knew about this connection! Most people are unaware of the connection between lymph and digestive health issues and I often have to explain to new clients that bloating, problems absorbing nutrients and even weight gain can all be caused by poor lymphatic function. 

Read this blog to find out a bit more about lymph, why poor lymphatic health can lead to digestive problems and advice how you can support your lymphatic health to return to digestive health and also improve your general health and wellbeing. You will also find a 20 minute seated exercise routine for lymph at the end of this blog.

What is lymph and why can it affect your gut?

Lymph is best known as a major part of the body's immune system. 

Have you ever had a cold and your doctor gently felt the area under you chin? He or she was most likely checking whether your lymph nodes were swollen. Lymph is an important part of our immune system. The lymph nodes filter out microorganisms that could harm us, including bacteria, viruses and cancer cells.

Lymph is also important for our digestion

Lymph helps us absorb fats and fat-soluble vitamins and transport them to venous circulation. This important role of the lymphatic system is often forgotten. And yet lymph is so important for our digestion that the gut area is full of lymphatic tissue: special lymph capillaries in the small intestine that absorb the fat and fat-soluble vitamins, the cisterna chyli, a sac that acts as a reservoir for this digestive lymph, and a lot more unnamed lymphatic tissue. 

3 reasons why lymph can cause bloating, weight gain and other digestive health issues

Lymph is part of our circulation, like blood. Blood brings nutrients to the cells whilst lymph removes waste products from our cells. In a health body lymph returns back to the blood circulatory system after it has done its job. But sometimes lymph gets stuck or flows slowly - like water in a sink or bath with a blocked drain. This causes swelling and fluid retention. In chronic, extreme cases this is called lymphoedema but in many cases this is low level swelling, undiagnosed and underreported. And yet this low level lymphatic swelling can cause discomfort and digestive health issues.


1. Fluid retention can cause bloating. 

Most of us think that bloating is always caused by excess gas but many of my clients report that they feel heavy, swollen and bloated, not gassy. When we work on their lymphatic health their bloating improves.

2. Lymph can cause fat deposition

A recent study has shown that lymphoedema led to fat being deposited in the affected area. Lymphatic swelling can happen in any area of the body - legs or arms or the abdominal gut area. So if your lymph is not draining it might lead to an increase of adipose tissue in those areas.

3. Lymph may be the root cause for not absorbing your nutrients.

Lymph is vital for absorbing nutritional fats and important fat-soluble vitamins and transport them to venous circulation. We need healthy fats from our diets. Moderate intake of healthy fats can actually help us lose weight. Our cells and hormones also need some fat to work well. Fat is also important so that we can absorb vital fat-soluble vitamins, A, D, E and K. Now each of these is important for our health. Vitamin D is particularly interesting if you suffer from bloating as some studies suggest a link between low levels of vitamin D and bloating.

7 ways to support your lymphatic health

1. Exercise

The lymphatic system doesn't have a pump and instead is pumped by our muscles, fascia and our breath (more about the latter below). 

Many forms of exercise have been found to be beneficial for lymphatic flow: 

* Walking and dancing are great choices for general lymphatic health.

* Try movement practices that improve your fascial health, such as Chi Gong, Tai Chi or some forms of Yoga. 

* Relaxation is key to all health, including lymphatic health and digestion in general: try Feldenkrais or the Alexander Technique that will help you move well, with more ease and improve your posture. 

* Guided, gentle weight training has been shown to benefit lymphatic flow. Start with light weights and chose an instructor who knows about lymph.

* Remember your pelvic floor: the pelvic floor is often referred to as the sump pump as it pumps lymph from the legs and the pelvic organs to the upper body from where it can return back to the blood stream. (Look at my blogs about lymphoedema and lipoedema and the pelvic floor for more information)

This list is by no means comprehensive. Basically all movement is good. However, a lymphatic system that is not functioning well might not be able to deal with exercise that brings too much blood into an area. More blood equals more lymph. And if there is more lymph, the lymphatic system has to work harder to clear that lymph. So if you have lymphatic problems, move, but move with ease!  

Exercise can also be specifically tailored to support your lymphatic health. In addition to techniques that improve fascial health, posture and the pelvic floor, an instructor can show you exercises to release restrictions and scar tissue and that help to drain stagnant fluid. 

At the bottom of this blog you can find a 20 minute seated exercise routine designed for your lymph, by the way.


2. Breathing 

Breathing is another lymphatic pump, especially lower belly breathing which can help to pump lymph from the legs and pelvis back up to the upper body where lymph rejoins the blood circulation.

3. Manual Lymphatic Drainage

Manual Lymphatic Drainage is a gentle "massage" that opens the main drainage areas of our lymphatic system and moves lymph back so that it can be reabsorbed by the blood stream. A definite must for anyone with lymphatic problems, just like the right form of exercise and breathing!


4. Beat stress

Stress can cause tension in the body. It affects our breathing. And it can cause low level inflammation. All of these can be problems for a stressed lymphatic system. 

Relaxation and breathing techniques can be useful, as can be meditation and mindfulness. Psychological techniques can help some people. These can be formal therapeutic ones, such as CBT or similar, as well as those found in Yoga and Chi Gong philosophical therapeutic approaches.

5. Eat well and stay hydrated

Lymphatic health is affected by our dietary choices. As a general rule a healthy, varied diet is best. Try to avoid sugar. You need protein but avoid excessive animal protein. Dairy seems to trigger some people. To find out more about nutrition and lymph, check out Chuck Ehrlich on You Tube or find a qualified nutritional therapist who can design a tailormade plan for you.

Keep hydrated. People with fluid retention sometimes think that they need to avoid fluids. The opposite is the case! But avoid sugary drinks, alcohol and even fruit juices (they raise you glucose levels). Limit caffeine intake. And sip rather than gulp.

6. Lifestyle

Our lymphatic system is affected by our lifestyle. Try to get enough good quality sleep. Steer away from smoking and polluting environments. And don't underestimate things like spending time with friends and family, doing things for fun and having a sense of purpose.


7. Medical Support and Herbal Support

I love herbs. Herbs can support health in many ways, including our lymphatic and digestive health. It's best to talk to a trained herbalist to get to the root of your condition and design a tailormade treatment plan for you. Sometimes the root of a digestive issue can be low grade inflammation, hormonal changes (say puberty or menopause) or another issue that can be supported with herbs. 

Remember this article does not replace medical advice. Bloating can indicate serious medical health conditions. It's always advisable to get a diagnosis from a qualified medical doctor to exclude any underlying serious health condition.

As a movement therapist I offer therapeutic movement, breath and relaxation as an approach to better digestive health. Here is a 20 minute seated movement sequence designed for your lymph

Would you like to work with me?

If you are interested to work with me, I offer one-to-one classes as well as courses. If you would like to get in touch to check whether a group course could help with your condition or prefer to book a private one-to-one sessions you can contact me

Many of my group classes are suitable for general lymphatic and digestive health. For a more personalised programme or if you have been diagnosed with lymphoedema or a specific digestive health issue, it is best to book a one-to-one session where we can develop an individual plan to support your digestive health and lymphatic system. This plan can include movement and lifestyle coaching, including sleep restoration and relaxation techniques.

I occasionally run a 5 week digestive health course that combines Feldenkrais movement with Yoga wellbeing therapeutic approaches. These models of wellness help us understand our triggers and help to change behaviour, release stress and guide us to return to full health. If you are interested to join my next 5 week course, join my digestive health mailing list. I will only contact you if I run a course.

My qualifications: I am a Feldenkrais practitioner, a Pilates, Yoga and Chi Gong teacher with special movement trainings for digestive health. With a background as a medical herbalist, I understand the complexities of the digestive system. I also have specialist qualifications in women's intimate health (intimate pelvic health can affect digestion), lymphatic health and osteoporosis and am presently taking a Master's degree in Mindfulness 

Categories: digestive health, lymphatic health, womens intimate health